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How to level up as a cyclist this summer.

Summer's long days are perfect for boosting your cycling fitness. Here's how to make the most of it:

1. Set a Clear Goal
What's your aim?
• Longer rides? (e.g., a century)
• Faster speeds? (on flats or climbs)
• An event? (a sportive or first race)

2. Smart Training
Don't just ride; train with purpose.

• Build Your Base: Do 2-3 shorter (60-90 min) and 1 longer (2-4+ hour) endurance ride each week. Keep these conversational and steady.

• Add Speed & Power: Include 1-2 interval sessions weekly. Think short, hard efforts (like hill repeats or sprints) followed by recovery. This is where you get fast.

• Mix It Up: Join group rides for skill building and motivation. Explore new routes to keep it fun.

3. Beat the Heat
Summer heat can be tough.

• Hydrate Constantly: Drink plenty of fluids and electrolytes before, during, and after every ride. Carry more water than you think you'll need.

• Ride Early/Late: Plan your tougher or longer rides for cooler morning or evening hours.

• Dress Smart: Wear light-colored, wicking gear.

• Protect Your Skin: Use high-SPF sunscreen liberally.

4. Prioritize Recovery
This is when your body gets stronger.

• Rest Days: Take 1-2 full rest days per week.

• Sleep: Aim for 7-9 hours of quality sleep.

• Listen to Your Body: If you're constantly tired, take an extra day off.

5. Track Progress
Use a cycling computer or app to monitor your distance, speed, and effort. Seeing your improvement keeps you motivated.
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